12 Ways to Protect Your Joints

7/30/2019 12 Ways to Protect Your Joints

1/4

12 Ways to Protect Your Joints

Introduction

I believe all of you here, have experiences by your own or saw others people especially golden

age people who are having difficulty climbing a stairs. Usually a word like Oh, my knee is killing

me, Oh, my ankle so hurt and so on will be heard commonly especially when climbing a stair. Do

you know that, the person who is having difficulties to climb a stair was showed one of the symptoms

of having osteoarthritis? People who suffer from arthritis are familiar with the pains, cracks and pops

define the condition. Researchers believe that there are more than 20 million people with osteoarthritis

in the US alone. More than half of all people over the age of 65 have arthritis in at least one joint and

nearly everyone over the age of 75 has some degree of osteoarthritis. However, even research showed

that osteoarthritis is an extremely common ailment of aging, but young people also not missed having

these pains. It just maybe not as critical pain as a golden age patients. I firmly said this because last 3-

4 years ago I'm experience it by myself.

I notice my ankle was in pain when I have to walk about 400meters to reach my office. I also

notice that I can climb a stair but with a difficulty control my knee pains. During that time, I did not

notice that this could be a serious problem if not take a preventive steps. Luckily, my pain relieved

without I notice when the pain disappear and by what heals its. Today, I know what relieved my pain

and I would like to share it with you all.

Body

Before I go further, let me tell you briefly regarding arthritis. Arthritis is inflammation of one

or more joints that causes pain, stiffness, swelling and limited movement. There are more than 100

types of arthritis, but the most common are osteoarthritis and rheumatoid arthritis, gout, lupus and

scleroderma. As you can see from the picture, there are 4 joints namely spine, hand, knee and foot will

affect by this disease. The red colors indicate the pains of patients will feels.


2/4

Actually, no one knows exactly what causes arthritis. Some types are inherited, some are caused by

problems with the immune system, and others can be caused or aggravated by physical trauma,

overuse of a joint, or being overweight or physically inactive. In my case, I think I get the pains

because of overuse of a joint, being overweight and currently that time I physically inactive.

Now, let me share with you how to protect your joint if you want to stay limber and pain-free

as you get older.

We power-walk to keep hearts strong and lift weights to build muscle, but most of us never

think about our joints until they hurt. According to the Centers for Disease Control and Prevention

(CDC), more than 1 in 5 American adults have a painful degenerative joint disease. The most common

is osteoarthritis, which develops when cartilage the smooth tissue that covers and cushions bones

where they meetwears away, leaving bones to grind painfully against one another. Age and genetics

play a role in joint problems, but a sedentary lifestyle also makes a big difference. Therefore,

hopefully these 12 ways to protect our joints will help us to stay pain-free even in our golden years.

Tips No.1 is do lighten your load. Maintaining a healthy weight is the best way to protect

joints. Extra weight means extra stress and a higher risk of tears, fracture and osteoarthritis. An obesity

researcher at Tufts Medical Center and nutrition doctor for The Biggest Loser, Michael Dansinger

said that the knee feels about four times the body weight with each step. So if you are 60kilograms,

then your knee would feel about 240kilograms with each step. He also suggested if you have been

promising to drop 10 pounds then start today and thats enough to cut the risk of osteoarthritis by 50%.

Tips No.2 is do move. Staying active is crucial. Movement lubricates joints by stimulating the

flow of synovial fluid. This gooey substance, which surrounds joints, facilitates mobilitylike oil in a

car engineand nourishes cartilage. Physical activity also strengthens muscles, which reduces stress

on bone and cartilage inside the joint.

Tips No.3 is do strengthen your core. Shaping your midsection means more than great abs; it

also helps your jointsall the way to your toes. A lot of yourpower, strength and balance come from

the core," says Patrick McCulloch, M.D., an orthopedic surgeon at the Methodist Center for Sports

Medicine in Houston and physician for the Astros baseball team and Houston Ballet. Strong core

muscles offer more stability and control over movements. Youre much more likely to plant feet

firmly, rotate shoulders properly or flex knees smoothly and be less likely to twist a joint, land hard

or make other movements thatll cause pain. This is true not only when youre exercising, but also

doing routine tasks, such as hauling yourself out of bed or walking down stairs. Yoga, Pilates and

weight training three times a week all help increase core strength.

Tips No.4 is do try Tai Chi. This Chinese martial art has special features that help joints.

According to Tufts University study 2009, Tai Chi can reduced pain and increased joint function in


3/4

people with knee osteoarthritis. The practice uses gentle, rhythmic movements to improve alignment,

strength, coordination and flexibility, as well as relieve stress. Researchers believe the combination of

physical and mental benefits may have potent effects on joint health.

Tips No.5 is do run smart. Running is great for cardio health, but many people said thatracking up miles every year will ruin knees. Actually, not necessarily, experts say. Although low-

impact exercise is kinder to joints than the pounding of running, basketball, volleyball or kickboxing, a

review of research, published in the Journal of the American Osteopathic Association in 2006, found

that moderate levels of running dont increase risk of knee or hip osteoarthritis. However, getting

injury still possible. Dr. McCulloch says If running is your thing, figure out a safe way to do it". His

tips: If youre new to the sport, start with short distances 1-2 miles or 2-3 times a week and

increasing distance by 10% a week. If youre new to exercise, build your muscles first with low -

impact activities. Run on a trail or soft track, not pavement, to reduce impact. Wear shoes designed for

running, and replace them before the cushioning wears down (every 250-300 miles). Use running

sockswhich wick away sweat that can trigger blisters. Try cross-training: Switch between running

and a gentler sportsuch as bicycling or swimmingto avoid joint injuries from overuse.

Tips No.6 is do fill up on fish. An underlying cause of many joint problems is chronic low-

level inflammation caused by microscopic tears in cartilage. Most people dont feel these injuries,

because cartilage has no nerve endings, but over time inflamed tissue weakens and breaks down.

Prevention is key, and reducing inflammation is central to that, says Tieraona Low Dog, M.D., a

director of the University of Arizonas Program in Integrative Medicine. Omega-3 fatty acids are

among natures most potent anti-inflammatory compounds. And fatty fishsalmon, herring, lake trout

and tunaare some of the richest sources. Fish are also high in protein, which helps your body form

cartilage. Eat at least two servings a week3.5 ounces cooked or 3/4 cup canned. Now you can also

eat natural seaweed which contain richly omega-3 fatty acids.

Tips No.7 is dont slouch. Mom was right when she nagged you to sit up straight. Erect

posture keeps weight evenly distributed over your body. Slouching, on the other hand, pushes your

(surprisingly heavy, with the average weight of about 10 pounds) head forward, increasing stress on

joints. Its a recipe for strained ligaments (the connective tissue in joints). Try this: Get up from your

chair and stand against a wall without adjusting your upper back and shoulders. Are the backs of your

shoulders, head and butt touching the wall? If not, straighten up.

Tips No.8 is dont sashay in stilettos. High heels look sexy, but many studies show that

wearing them too high and too often can hobble you. High heels shift joint positions at the knee, hip

and trunk in ways that hurt the lower back, according to a 2010 Iowa State University study. And as

heels get higher, the load on the knees increases. The conclusion: The higher the heel, the greater the

risk, says Phil Martin, a kinesiology professor at Iowa State.


4/4

Tips No.9 is do lose that heavy handbag. Many women find it convenient to take all their

essentials wherever they go. But if you carry too much weight in a purse or tote bag, youre punishing

your finger joints and wrists. Dont use small joints to carry big loads, advises Susan Biali, M.D.,

author of Live a Life You Love: 7 Steps to a Healthier, Happier, More Passionate You (Beaufort

Books). There are better ways to haul your stuff: A well-designed backpack distributes the load across

shoulders and upper back. If thats not your style, use a shoulder bag, not a purse. And whatever b ag

you carry, pack it only with things you really need.

Tips No.10 is dont be a weekend warrior. If you spend weekdays sitting at a desk, in the car

or on the couch, dont make up for it by running 15 miles or playing three straight tennis sets on

weekends. Weekend warriors increase the risk of knee and other joint injuries and face more painful

problems down the road, according to The Nurse Practitioner, a journal for primary-care clinicians. A

2003 study published in Canadas BC Medical Journal found that people with sports injuries are at

high risk of re-injury. And a 2007 study in the American Journal of Sports Medicine found that 10-20

years after tearing a major knee ligament, one of the most common knee injuries, youd face a 50%

chance of having arthritis in that joint. If you can exercise or play sports only on the weekend, focus

on moderate, low-impact activities and try to get at least 30 minutes of exercise on other days. For

more intensive training, spread activities throughout the week.

Tips No.11 is do avoid processed foods. Potato chips, cookies, commercial baked goods and

other highly processed foods are generally made with oils high in destructive omega-6 fatty acids,

which promote inflammation, and over time create joint pain. To reduce your consumption, read

package labels and avoid products made with corn, vegetable or safflower oils or shortening. Go easy

on margarine and mayonnaise too. And make your own salad dressings with olive oil and vinegar. Try

this easy All-Purpose Vinaigrette.

A last tip which is tips No.12 is dont push through joint pain. Muscle soreness after exercise

is often a sign of hard work, not injury. But with joints, pain always indicates too much stress. If a

joint hurts or swells, its telling you its unhappy, Dr. McCulloch says. You should listen. Thats a

warning to stop what youre doing and let the joint rest.

Conclusion

As stated previously, no one knows exactly what causes arthritis and even though medication

can treat the pain and inflammation of osteoarthritis but it will be better if we can prevent it rather than

cure it. We can slow the progression of osteoarthritis by maintaining a healthful diet and keeping our

weight in check. Doing careful exercise also may help restore mobility and flexibility. Hopefully with

all these tips will help us slow the progression of osteoarthritis and reduce the symptoms.

Documents

12 Ways to Protect Your Joints